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Squat and Deadlift Singles Routine

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Combining the squat and deadlift on the same training day works well for the average lifter. Lifters with superior genetics will not need as long to recover from hip and low back training and can squat and deadlift heavy on different training days during the week. Average lifters or athletes with significant stress in their lives (i.e. career, family, etc.) will need at least a week to recover from a hard leg and low back workout. It only makes sense then to combine squats and deadlifts on the same day. We must assume a thoughtful training routine that will take into account the fact that your deadlift is pre-exhausted by your squat routine. Squatting immediately before deadlifting will force you to be ready for a contest situation for your workouts will be more difficult to survive than a contest. In a contest you will bench before deadlifting and this will rest your hips and low back.

In this workout you will only rest long enough to break down the bar and stands you used for the squat and set up a bar on the floor for the deadlift. Your hips and low back will be fatigues forcing you to stabilize through your back and create greater endurance in your primary hip and leg muscle groups. You will not pull as much in your training as you will in a contest but your technical skill and ability to perform though fatigue will increase rapidly.

For case of explanation for routine will assume a 400 lb squat and a 400 lb deadlift max going into the routine. To convert your max numbers simply divide your max by 400 and multiply all the numbers on the chart by the figure you get when you divided your max by 400.

We will use full gear for this 10-week routine. This routine is performed once per week and is your primary (Heavy) squat and deadlift training day. Any assistance work you perform during the week should be light enough to allow you to focus your efforts on this routine. You want to squat each set as if it was a contest with proper setup and timing.

DON’T GET LAZY! All deadlifts should focus on speed. You should be able to pull these deadlifts faster from set to set and faster each week.

Power is a combination of speed and strength. Peaking cycles like this one are the time when you should train for speed and timing. Work with proper technique and focus on every set. Warmup as you would in a contest and follow the chart for your working sets.

Week 1:

  • Squat – 5 sets of 1 rep at 315
  • Deadlift – 5 sets of 1 rep at 255

Week 2:

  • Squat – 5 sets of 1 rep at 260
  • Deadlift – 5 sets of 1 rep at 300

Week 3:

  • Squat – 4 x 1 at 325
  • Deadlift – 5 x 1 at 265

Week 4:

  • Squat – 5 x 1 at 265
  • Deadlift – 4 x 1 at 315

Week 5:

  • Squat – 4 x 1 at 340
  • Deadlift – 5 x 1 at 240

Week 6:

  • Squat – 5 x 1 at 280
  • Deadlift – 3 x 1 at 345

Week 7:

  • Squat – 5 x 1 at 305
  • Deadlift – 5 x 1 at 225

Week 8:

  • Squat – 4 x 1 at 335
  • Deadlift – 5 x 1 at 225

Week 9:

  • Squat – 3 x 1 at 355
  • Deadlift – 5 x 1 at 225

Week 10:

  • Squat – open at 365
  • 2nd at 395
  • 3rd at 420

 

  • Deadlift – open at 360
  • 2nd at 390
  • 3rd at 420
Squat and Deadlift Singles Routine, 4.0 out of 5 based on 2 ratings

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